CrossFit Sport
warm up 50 burpees
1. every 2′ for 10′, 3 hang power clean
2. emom 6′, 5 burpees, 10 swings 20/12kg
3. half Chelsea, 15′ of 5 pull ups, 10 push ups, 15 squats on the minute
CrossFit Advanced
warm up 200 double unders
1. practice a weakness
2. 1′ amrap thrusters 30kg,
1′ amrap sattle sprints 5m,
1′ amrap burpees over bar,
1′ amrap sattle sprints 5m,
1′ amrap thrusters 30kg.
3. for time 1-2-3-4-5-6-7-8-9 & 10 reps of 40kg push press, t2b.
